By skipping breakfast you save lots calories which can be added into your main meals.

You don’t need to eat 5-7 meals per day. 2-3 bigger meals are enough whether your goal is fat loss or building muscle.

What about eating these foods while getting lean and mean?

Hell yeah. I don’t know about you, but I will take it!

4) Appetite Suppression

That’s another reason fasting is a super strong ally for helping with fat loss.

Most of the times, you tend to overeat or snack when the food you eat is not satisfying enough.

(Like when you diet hard only to get the weight back up after a couple weeks.)

When that happens, your appetite is constantly pushing you towards opening the fridge and eating more than you should.

If you thought that fasting would make you starve or make you feel hungrier, you will surprisingly notice that IF even results in appetite suppression (especially when combined with black coffee in the morning).

5) Increased Growth Hormone

Growth hormone along with testosterone are crucial for muscle growth. Growth hormone makes you build more muscle and enhances the immune system.

Intermittent fasting boosts growth hormone and can help you maintain your muscle when you are cutting. And also build more muscle when you are bulking.

6) Increased Testosterone

LH or luteinizing hormone is a testosterone precursor hormone. A study in non-obese men has shown that short-term fasting increased LH by 67% and testosterone by 180%!

More Resources:

1. If you want to dig more into the subject of intermittent fasting, then I would suggest you to check out the leangains method by Martin Berkhan. You will definitely learn a lot if you read LeanGains.com

2. Another great site that I love is Kinobody. Kinobody’s owner Greg O Galagher is the one who introduced me to intermittent fasting. He has also experienced amazing intermittent fasting results like hundreds of others in the Kinobody community. So check out his site, you will probably enjoy it.

The One & Only Thing You Have To Know To Lose Fat

(Whether You Do Intermittent Fasting Or Not)

As I said before, fat loss is surrounded by a lot of myths, misconceptions and complicated information. It’s easily to get lost in that abundant well of information.

Despite that, you need to know only one thing to achieve fat loss no matter what method you are following.

What’s that thing?

It’s that fat loss happens only when your body is in a caloric deficit.

To lose fat, you have to go into a state of “caloric deficit”.

No cardio or absurd diets. You could lose fat even if you only ate pizzas.

This is the most important part of the fat burning process. However, many people ignore it or don’t fully understand its meaning.

Even the worst “crash diets” work that way.

They force you to eat stiff, untasty foods that are low in calories. And run for hours on the treadmill to bring you into a state of caloric deficit.

Let’s explain:

Your body needs a certain number of calories to perform its basic functions. It spends a specific amount of energy every day.

This energy needs to be replenished by food in order for you to be able to perform your everyday tasks. This specific amount of calories is called maintenance level calories.

If your goal is fat loss, the ONLY thing you have to do is to eat below maintenance! No supplements, no food restrictions, no exhausting diets.

If you eat below maintenance levels every day you will inevitably lose fat.

Got it?

Now, it’s important to determine HOW MUCH below maintenance you should eat. By the way, you can calculate maintenance level calories easily online. Just Google it.

The best approach seems to be eating around 300-500 calories below maintenance.

At this pace you will have a weekly deficit of 2100-3500 calories and you will lose around 1 lb per week – depending on your body composition. It’s possible to lose more than this, but it might be due to loss of water weight.

But the numbers on the scale don’t matter. What matters is what you can see in the mirror. Taking pictures is recommended.

Be Careful Of This Weight Loss Mistake

You have to know that this is not a quick fat loss scheme. Fat loss will come slow and steady. Don’t think of DROPPING your calories more than 500 below maintenance per day!

If you try to achieve a deficit really fast, you will not only lose muscle size but you will also feel plain awful, because you won’t have much energy.

You don’t want this to happen. Don’t enter into starvation mode and start eating 1000 or 1500 calories below maintenance.

When you drop 1-2 lbs per week, you will have lost 4-8 lbs in a month. In 3 months, it will be 12-36 pounds of fat lost while maintaining your muscle mass.

“But, won’t I lose muscle anyway?”

If the only thing you did was just plain dieting.

There are 2 prerequisites to achieve fat loss and maintain your muscle the same time!

Enough Protein Intake

Strength Training

Strength training and protein consumption promote muscle growth which will result in maintaining your muscle when you are on a deficit.

But…

1) How much protein should you eat?

2) What routine should you do?

To answer the first question, about 120-150 gram of protein per day is enough. It depends on your bodyweight. A rule of thumb is eating about 0.8 grams per pound of bodyweight. Overeating protein won’t make any difference.

To answer the second question, any decent routine would work.

However, I suggest following one that’s focused on the main compound lifts (pull-ups,dips,deadlift,squat,military press, incline & flat bench press).

Combine that with progressive overload and some high rep pump training or drop sets to promote sarcoplasmic hypertrophy and fill the muscles with fluid.

That’s the one I was following, 4 times per week:

Monday (Back & Shoulders)

1) Weighted Pull-ups: 3 sets of 8 reps

2) Military Press: 3 heavy sets of 4-6 reps

3) Cable rows: 3 sets pump training (8-12 reps) + 1 drop set

4) Lateral raises: 3 sets of pump training (8-12 reps) + 1 drop set

Tuesday (Legs & abs)

1) Squats: 2 heavy sets: 4-6 reps

2) Pistol squats with bodyweight: 3 x max reps

3) Calf raises: 4 sets x max reps + 1 drop set

4) Crunches: 4×15

5) Hanging leg raises: 4×15

Thursday (Chest & Arms)

1) Flat or Incline Bench Press: 2 heavy sets x 4-6 reps

2) Weighted Dips: 3 Sets of 6-10 reps

3) Barbell Curls: 3 sets x 4-8 reps

4) Incline Dumbbell Curls: 3 set x 8-12 reps

Saturday (Back & Shoulders)

1) Weighted Chin-ups: 3 sets of 8 reps

2) Deadlifts: 3 heavy sets of 4-6 reps

3) Arnold Press: 3 heavy sets of 4-6 reps

4) Cable rows: 3 sets pump training (8-12 reps) + 1 drop set

5) Lateral raises: 3 sets of pump training (8-12 reps) + 1 drop set

[su_note radius=”2″]FREE PDF Download:Click Here to get a downloadable PDF version of this guide that you can print out and use as a reference.[/su_note]

Some Thoughts On That Routine:

I was training my back& shoulders twice, but I changed the 3 first main exercises on Saturday to give my legs a little bit of extra work and hit the biceps from a different angle with chin-ups.

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A college dropout (chemical engineering) who founded his 1st company at 19 years old.

By 20, he was financially free, making more money than Harvard MBA graduates, wall street analysts, doctors or lawyers.

Damian became a go-to consultant for 7-figure companies, made mid 6-figures on Fiverr, moved from a roach-infected dorm room to a Dubai penthouse and is currently running 3 businesses with several employees at such a young age.